Pro-Form XP 110 User manual

Brand: Pro-Form

Model: XP 110

Category: Fitness, gymnastics & weight training

Type: User manual

This manual is also suitable for

Model No. 831.28543.1

Serial No.

Serial

Number

Decal

• Assembly

• Operation

• Maintenance

• Part List and Drawing

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manu-

al for future reference.

CAL EXERCISE

User's Manual

Sears, Roebuck and Co., Hoffman Estates, IL 60179

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ................................................................ 3

BEFORE YOU BEGIN ...................................................................... 4

ASSEMBLY ............................................................................... 5

HOW TO USE THE ELLIPTICAL EXERCISER ................................................... 9

MAINTENANCE AND TROUBLESHOOTING ................................................... 19

CONDITIONING GUIDELINES ............................................................... 20

PART LIST .............................................................................. 21

EXPLODED DRAWING .................................................................... 22

HOW TO ORDER REPLACEMENT PARTS ............................................. Back Cover

FULL 90 DAY WARRANTY .......................................................... Back Cover

iMPORTANT PRECAUTIONS

" J.LWARNING: Toreducetheriskofse.ousmnjory,readthere.owing mportantprecau-

tionsbefore using the elliptical exerciser.

1. Read all instructions in this manual and all

warnings on the elliptical exerciser before

using the elliptical exerciser. Use the ellipti-

cal exercise only as described in this

manual.

10. The putse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The pulse sensor is

intended only as an exercise aid in determin-

ing heart rate trends in general.

2. it is the responsibility of the owner to ensure

that all users of the elliptical exerciser are

adequately informed of all precautions.

3. The elliptical exerciser is intended for

home use only. Do not use the elliptical

exerciser in a commercial, rental, or institu-

tional setting.

11. Keep your back straight when using the ellip-

tical exerciser; do not arch your back.

12. if you feel pain or dizziness while exercising,

stop immediately and cool down.

13. When you stop exercising, allow the pedals

to slowly come to a stop.

4. Keep the elliptical exerciser indoors, away 14. The decal shown below has been placed on

from moisture and dust. Place the elliptical

exerciser on a level surface, with a mat

beneath it to protect the floor or carpet.

Make sure that there is enough clearance

around the elliptical exerciser to mount, dis-

mount, and use it.

5. inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

6. Keep children under 12 and pets away from

tlhe elliptical exerciser at all times.

7. The elliptical exerciser should not be used

by persons weighing more than 250 pounds.

8. Wear appropriate exercise clothes when

using the elliptical exerciser. Always wear

athletic shoes for foot protection while exer-

cising.

9. Hold the handgrip pulse sensor or the han-

dlebars when mounting, dismounting, or

using the elliptical exerciser.

the elliptical exerciser, if the decal is miss-

ing, or if it is not legible, please call toll-free

1-888-533-1333 and order a free replacement

decal. Apply the decal in the location shown.

• Misuse of this machine

may result in serious

mjury,

• Read user's manual

prior to use and follow

all warnings and

instructions.

• Do not allow children

on or around machine,

• Pedals continue to

spin when you stop

pedaling,

• Spinning pedals can

cause injury.

o Reduce pedal speed

in a controlled manner.

• User weight must not

exceed 250 pounds.

• Replace label if

damaged, illegible, or

removed,

WARNING: Beforebeginningthisoranyexerciseprogramconsultyourphysioia°

This is especially important for persons over the age of 35 or persons with pre-existing health prob-

lems. Read all instructions before using. Sears assumes no responsibility for personal injury or

property damage sustained by or through the use of this product.

BEFORE YOU BEGIN

Congratulations for selecting the new PROFORM ®XP

110 elliptical exerciser. The PROFORM XP 110 is an

incredibly smooth exerciser that moves your feet in a

natural elliptical path, minimizing the impact on your

knees and ankles. And the unique XP 110 features

adjustable resistance and a state-of-the-art console to

help you get the most from your exercise.

For your benefit, read this manual carefully before

you use the elliptical exerciser. If you have ques-

tions after reading this manual, call 1-800-4-MY-

HOME ®(1-800-469-4663). To help us assist you,

please note the product model number and serial

number before calling. The model number is

831.28543.1. The serial number can be found on a

decal attached to the elliptical exerciser (see the front

cover of this manual for the location of the decal).

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

Handlebar

Console

Handgrip Pulse Sensor

Water Bottle Holder*

FRONT

Pedal

Wheel

LEFT SIDE

Pedal Disk

*No water bottle is included

BACK

ASSEMBLY

Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the

packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the

included allen wrenches, assembly requires a phillips screwdriver _-_, an adjustable

wrench, and a rubber mallet r-::T____ •

As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses

below each drawing is the key number of the part, from the PART LIST on page 21, The second number is the

quantity needed for assembly, Note: Some small parts may have been pre-assembled. If a part is not in the

parts bag, check to see if it has been pre-assembled. If a part is missing, call toll-free 1-888-533-1333.

M8 Split Wave Washer

Washer (100)-4 (95)-2

M10 Split

Washer (70)-2

M8 Large

Washer (53)-10

M4 x 19mm M4 x 22mm

Screw (74)-4 Screw (108)-2

M8 Nylon

Locknut (46)-8

MIO Nylon

Locknut (29)-4

M8 x 25mm Patch

Screw (22)-2

M8 x 45mm Button

Bolt (50)-4

M8 x 50mm Button

Screw (89)-4

M8 x 65mm Button

Screw (99)-4

M10 x 52mm Bolt Set (27)-2

M10 x 112mm Carriage Bolt (34)-4

M10 x 88mm Button Screw (63)-2

Identify the Front Stabilizer (3). While another person

lifts the front of the Frame (1), attach the Front

Stabilizer to the Frame with two M10 x 112mm

Carriage Bolts (34) and two M10 Nylon Locknuts (29).

Make sure that the Front Stabilizer is turned so the

Wheels (32) are not touching the floor.

While another person lifts the back of the Frame (1),

attach the Rear Stabilizer (4) to the Frame with two

M10 x 112mm Carriage Bolts (34) and two M10 Nylon

Locknuts (29).

While another person holds the Upright (2) in the posi-

tion shown, connect the Upper Wire Harness (86) to

the Lower Wire Harness (87). Carefully pull the

upper end of the Upper Wire Harness to remove

any slack. While holding the upper end of the

Upper Wire Harness, insertthe Upright into the

Frame (1). Do not pinch the Wire Harnesses.

Slide an M10 Split Washer (70) and a Frame Spacer

(83) onto each of the two M10 x 88mm Button Screws

(63). Insert the Button Screws into the Frame (1) and

the Upright (2). Make sure that the concave ends of

the Frame Spacers are facing the Frame. Do not

tighten the Button Screws yet.

Attach the Water Bottle Holder (105) to the Upright (2)

with two M4 x 22mm Screws (108).

The Console (5) requires four 1.5V "D" batteries (not

included); alkaline batteries are recommended.

Remove the two battery covers from the Console.

Next, insert four batteries into the battery compart-

ments. Make sure that the batteries are oriented as

shown by the diagrams inside of the battery com-

partments. Then, reattach the battery covers to the

Console.

32.

Make sure the

wire harnesses

do not get

pinched and

damaged during

this step.

105

70 83

Battery

Covers

Batteries

5. 5

While another person holds the Console (5) near the

Upright (2), connect the wire harness on the Console

to the Upper Wire Harness (86). Insert the excess

wire harness into the Upright. Next, attach the

Console to the Upright with four M4 x 19mm Screws

(74) and two Console Brackets (107). Be careful to

avoid pinching the wire harnesses.

Identify the Left Handlebar (9), which is marked with a

sticker. Insert the Left Handlebar into one of the

Handlebar Legs (79); make sure that the Handlebar

Leg is turned so the hexagonal holes are on the indi-

cated side. Attach the Left Handlebar to the Handlebar

Leg with two M8 x 45mm Button Bolts (50) and two M8

Nylon Locknuts (46). Make sure that the Nylon

Locknuts are inside of the hexagonal holes. Do not

tighten the Button Bolts yet.

Apply a generous amount of the included grease to the

Pivot Axle (97) and to the two M8 Large Washers (53).

Next, insert the Pivot Axle into the Upright (2) and center

it. Reapply grease to both ends of the Pivot Axle.

Slide a Handlebar Spacer (25) onto the short tube on the

Left Handlebar (9), and rotate the Handlebar Spacer so

the small arrow is pointing toward the floor. Next, slide the

Left Handlebar onto the left end of the Pivot Axle (97).

Finger tighten an M8 x 25mm Patch Screw (22) with an

M8 Large Washer (53) and a Wave Washer (95) into the

end of the Pivot Axle. Then, press the small tabs on a

Handlebar Cap (23) into the Handlebar Spacer.

Assemble the Right Handlebar (not shown) and the other

Handlebar Leg (not shown) in the same way.

Tighten both M8 x 25mm Patch Screws (22) at the same

time.

Apply a thin film of grease to the shaft of an M10 x

52mm Bolt Set (27) and to the surfaces of the two Leg

Bushings (28) in the left Handlebar Leg (79).

Next, attach the left Handlebar Leg (79) to the Left

Pedal Arm (14) with the M10 x 52mm Bolt Set (27). Do

not overtighten the Bolt Set; the left Handlebar Leg

must be able to pivot freely.

Attach the right Handlebar Leg (79) to the Right Pedal

Arm (103) in the same way.

See step 3. Tighten the M10 x 88ram Button Screws

(63). See step 6. Tighten the M8 x 45ram Button

Bolts (50) in the Handlebar Legs (79).

107

7 z

74 86 Wire

Harness

Hexagonal

Holes

Grease

103

8. 8

Attach a Pedal Bracket (16) to the Left Pedal Arm (14)

with two M8 x 65mm Button Screws (99), two M8 Large

Washers (53), and two M8 Nylon Locknuts (46).

Identify the Left Pedal (13). Attach the Left Pedal to the

Left Pedal Arm (14) with two M8 x 50mm Button

Screws (89), two M8 Split Washers (100) and two M8

Large Washers (53).

Attach the other Pedal Bracket (not shown) and the

Right Pedal (12) to the Right Pedal Arm (103) in the

same way.

103

9. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be

left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the ellip-

tical exerciser.

HOW TO USE THE ELLiPTiCAL EXERCISER

HOW TO EXERCISE ON THE ELLiPTiCAL

EXERCISER

To mount the elliptical exerciser, hold the handgrip

pulse sensor and step onto the pedal that is in the low-

est position. Next, step onto the other pedal. Push the

pedals until they begin to move with a continuous

motion. Note: The pedal disks can turn in either

direction. It is recommended that you move the

pedal disks in the direction shown by the arrow

below; however, for variety, you can turn the pedal

disks in the opposite direction.

To dismount the elliptical exerciser, wait until the ped-

als come to a complete stop. Note: The elliptical

exerciser does not have a free wheel; the pedals

will continue to move until the flywheel stops.

When the pedals are stationary, step off the highest

pedal first. Then, step off the lowest pedal.

Handgrip

Pulse Sensor

Pedals

Pedal

HOW TO USE THE HANDLEBARS

The handlebars are

designed to add

upper-body exer-

cise to your work-

outs. Push and pull

the handlebars as

you exercise to

work your arms,

shoulders, and

back.

To exercise only

your lower body,

hold the handgrip

pulse sensor as you

exercise.

Handlebars

HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL

EXERCISER

To adjust the stride of the elliptical exerciser, first pull

one of the adjustment knobs until the adjustment

bracket can be pivoted freely. Pivot the adjustment

bracket until the adjustment knob is aligned with one

of the three holes in the crank arm, and gently release

the knob. Then, pivot the adjustment bracket back and

forth slightly to make sure that the adjustment pin is

engaged in one of the holes in the crank arm.

Adjustment

Bracket

Adjustment

Crank

Holes

Adjust the other side of the elliptical exerciser in the

same way.

CONSOLE DIAGRAM

RPM

Certified Personal

Trainer Programs

(_ Pulse Control Programs

o_ o_

ro0 amI

age / rate

RESISTANCE

(- +)

FEATURES OF THE CONSOLE

The advanced console offers a selection of features

designed to make your workouts more enjoyable and

effective. When the manual mode of the console is

selected, the resistance of the pedals can be changed

with the touch of a button. As you pedal, the console

will provide continuous exercise feedback. You can

even measure your heart rate using the built-in hand-

grip pulse sensor.

The console also offers four preset programs. Each pro-

gram automatically changes the resistance of the ped-

als and prompts you to increase or decrease your pace

as it guides you through an effective workout.

In addition, the console features two pulse programs

that change the resistance of the pedals and prompt

you to vary your pace to keep your heart rate near a

target heart rate while you exercise.

The console also features iFIT.com interactive technol-

ogy. Having iFIT.com technology is like having a per-

sonal trainer in your home. Using a stereo audio cable

(available at electronics stores), you can connect the

elliptical exerciser to your home stereo, portable stereo,

computer, or VCR and play special iFIT.com CD and

video programs (iFIT.com CDs and videocassettes are

available separately), iFIT.com CD and video programs

automatically control the resistance of the pedals and

prompt you to vary your pace as a personal trainer

coaches you through every step of your workout. High-

energy music provides added motivation. To purchase

iFIT.com CDs and videocassettes, call toll-free

1-888-533-1333.

With the elliptical exerciser connected to your comput-

er, you can also go to our Web site at www.iFIT.com

and access programs directly from the internet.

Explore www.iFIT.com for more information.

To use the manual mode of the console, see page

11. To use a preset program, see page 13. To use a

pulse program, see page 13. To use an iFIT.com CD

or video program, see page 17. To use a program

directly from our Web site, see page 18.

HOW TO USE THE MANUAL MODE

Turn on the console.

To turn on the con-

sole, press the

On/Reset button

or begin pedaling.

Note: If there are

sheets of clear

plastic on the face

of the console, remove the plastic.

Button

Select the manual mode.

When the power is

turned on, the

manual mode will

be selected, if you

have selected a

program or the

iFIT.com mode,

I / / Trainer Prog .... \ \ I

Ilt ))l

reselect the manual mode by pressing the

Program button repeatedly until no indicators are

lit.

Begin pedaling and change the resistance of

the pedals as desired.

As you pedal,

change the resis-

tance of the ped-

als by pressing

the Resistance

buttons. There are

ten resistance lev-

els-level 10 is the most challenging. Note: After

the buttons are pressed, it will take a moment for

the pedals to reach the selected resistance level.

Monitor your progress with the display.

The upper part of

the display will

show the distance

you have pedaled

and the approxi-

mate number of

calories you have

burned. The display will change from one number

to the other every few seconds. The upper part of

the display will also show your heart rate when

you use the handgrip pulse sensor (see step 5 on

page 12).

The center of the

display will show

the elapsed time,

your pedaling pace

in minutes per mile,

and the approxi-

mate number of

grams of carbs you have burned. The display will

change from one number to the next every few

seconds. Note: When a program is selected

(except for the self select program), the display

will show the time remaining in the program

instead of the elapsed time.

The lower part of

the display will

show your pedaling

pace in revolutions

per minute (RPM),

your pedaling

speed, and the

resistance level of the pedals. The display will

change from one number to the next every few

seconds.

To reset the display, press the On/Reset button.

Note: The console

can show speed

and distance in

either miles or MP.

kilometers. The

letters "MPH" or

"KM/H" will appear

in the lower part of the display to show which unit

of measurement is selected. To change the unit of

measurement, first hold down the Program button

for a few seconds. An "E" (for English) or an "M"

(for metric) will appear in the lower part of the dis-

play. Press the Resistance + button to change the

unit of measurement. Note: When the batteries are

replaced, it may be necessary to reselect the

desired unit of measurement.

While you are

selecting a unit of

measurement, you _

can also select a

backlight mode.

The "On" mode

keeps the backlight

on while the console is on. The "Off" mode turns

the backlight off. To conserve the batteries, the

"Auto" mode keeps the backlight on only while

you are exercising. Press the Resistance - button

to change the backlight mode if desired. Then,

press the On/Reset button.

Measure your heart rate if desired.

if there are

thin sheets of

plastic on the

metal con-

tacts on the

handgrip

pulse sensor,

peel off the

plastic. Place

your hands on

the handgrip pulse sensor, with your palms on the

contacts closest to you and your fingers touching

the contacts on the opposite side of the handgrip

pulse sensor. Avoid moving your hands. When

your pulse is detected, the heart-shaped indicator

in the upper part of the display will begin to flash

each time your heart beats. After a moment your

heart rate will be shown.

For the most accurate heart rate reading, continue

to hold the handgrips for about 30 seconds.

Note: If you continue to hold the handgrip pulse

sensor, the display will show your heart rate for

up to 30 seconds. The display will then show

your heart rate along with the other modes.

If your heart rate is not shown, make sure that

your hands are positioned as described. Avoid

moving your hands excessively or squeezing the

metal contacts too tightly. For optimal performance,

periodically clean the metal contacts using a soft

cloth; never use alcohol, abrasives, or chemi-

cals.

Turn on the fan if desired.

To turn on the

fan at low speed,

press the fan but-

ton. To turn on

Button

the fan at high

speed, press the

fan button a sec-

ond time. To turn

off the fan, press Thumb Wheel

the fan button a

third time. Note:

If the fan is turned on but the pedals are not

moved for thirty seconds, the fan will automatical-

ly turn off.

Rotate the thumb wheel on the right side of the

fan to adjust the angle of the fan.

When you are finished exercising, the console

will automatically turn off.

If the pedals are not moved for a few seconds, a

series of tones will sound, the time will begin to

flash, and the console will pause.

If the pedals are not moved for a few minutes, the

console will turn off and the display will be reset.

HOWTO USE A PRESET PROGRAM

Turn on the console.

See step 1 on page 11.

Select one of the preset programs.

To select a preset

program, press

the Program but-

ton repeatedly

until one of the

four preset pro-

gram indicators

lights.

I / / Trainer Programs \ \ I

I I

Press the Start button or begin pedaling to

start the program.

Each preset program consists of several one-

minute periods. One resistance setting and one

target pace are programmed for each period.

Note: The same resistance setting and/or target

pace may be programmed for two or more con-

secutive periods, as shown by the four profiles

near the program indicators.

At the end of each period of the program, a

series of tones will sound and the time will flash

in the display. The resistance of the pedals will

then automatically change if a different resis-

tance setting is programmed for the next period.

Note: If the resistance level is too high or too low,

you can change it by pressing the Resistance

buttons. However, when the current period ends,

the resistance of the pedals will automatically

change if a different resistance setting is pro-

grammed for the next period.

During the program, the center of the display will

show the time remaining in the program. If you

stop pedaling for several seconds, the program

will pause and the time will flash in the display.

To restart the program, simply resume pedaling.

Use the pace guide to pace your exercise.

Throughout the

program, the pace

guide above the

program indicators

will prompt you to

increase or

decrease your

pedaling pace.

When one of the

indicators on the left side of the pace guide lights,

increase your pace; when one of the indicators

on the right side lights, decrease your pace.

When the center indicator lights, maintain your

current pace. Important: The pace guide is

intended only to provide a goal. Make sure to

pedal at a pace that is comfortable for you.

Monitor your progress with the display.

See step 4 on page 11.

Measure your heart rate if desired.

See step 5 on page 12.

Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console

will automatically turn off.

See step 7 on page 12.

HOWTOUSE A PULSEPROGRAM

Pulse program 1 is designed to keep your heart rate

between 65% and 90% of your estimated maximum

heart rate during your workout. (Your maximum heart

rate is estimated by subtracting your age from 220.

For example, if you are 25 years old, your estimated

maximum heart rate is 195 beats per minute.) Pulse

program 2 is designed to keep your heart rate near a

target heart rate that you select.

Follow the steps below to use a pulse program.

B Turn on the console.

See step 1 on page 11.

Select one of the pulse programs.

To select a pulse

program, press the

Program button

repeatedly until one

of the two pulse

program indicators

lights.

(_ Pulse Oontrol Programs

HOW TO CONNECT YOUR CD PLAYER, VCR,

OR COMPUTER

To use iFIT.com CDs, the elliptical exerciser must be

connected to your portable CD player, portable stereo,

home stereo, or computer with CD player. See pages 15

and 16 for connecting instructions, To use iFIT.com

videocassettes, the elliptical exerciser must be connect-

ed to your VCR. See page 17 for connecting instruc-

tions, To use iFIT.com programs directly from our

Web site, the elliptical exerciser must be connected to

your computer. See page 16.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and

PHONES jacks, see instruction A below. If your CD

player has only one jack, see instruction B.

A. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LINE OUT jack on your CD player.

Plug your headphones into the PHONES jack.

_S phOnes

B. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack

on your CD player. Plug your headphones into the

other side of the Y-adapter.

" _ ii/) Audio 1/8'____

- Headphones----_

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type AUDIO OUT

jack, see instruction A below. If your stereo has a

1/8" LINE OUT jack, see instruction B. If your

stereo has only a PHONES jack, see instruction C.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the cable

into the AUDIO OUT jack on your stereo.

A/B

i .... Q

Audio i_

Cable %=_

__2L"E2_....

@ "

See the drawing above. Plug one end of a 1/8" to

1/8" stereo audio cable (available at electronics

stores) into the jack beneath the console. Plug the

other end of the cable into the LINE OUT jack on

your stereo.

Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack

on your stereo. Plug your headphones into the

other side of the Y-adapter.

i i..........:.i

' _ Audio 1/8"4

"_ Cable Y-adapter

Headphones'@

Enter your age or a target heart rate.

If pulse program

1 is selected, the

word "AGE" will AGE

flash in the lower

part of the display.

You must enter

your age to use this program, if you have already

entered your age, press the Enter button and go

to step 4. if you have not entered your age, press

the + or - button beside the Enter button to enter

your age, and then press the Enter button, Note:

Once you have entered your age, it will be saved

in memory.

If pulse program

2 is selected, the

word "RATE" will

flash in the lower

part of the display.

You must enter a

target heart rate to use this program. (See the

chart on page 20 for heart rate guidelines.) If you

have already entered a target heart rate, press

the Enter button and go to step 4. If you have not

entered a target heart rate, press the + or - but-

ton beside the Enter button, and then press the

Enter button. Note: Once you have entered a tar-

get heart rate, it will be saved in memory.

Hold the handgrip pulse sensor.

It is not necessary to hold the handgrips continu-

ously during a pulse program; however, you must

hold the handgrips frequently for the program to

operate properly. Each time you hold the hand-

grips, keep your hands on the metal contacts

for at least 30 seconds. Note: When you are not

holding the handgrips, the letters "PLS" will

appear in the large display instead of your heart

rate.

Press the Start button or begin pedaling to

start the program.

Program 1 consists of 30 one-minute periods.

One target heart rate is programmed for each

period. (The same target heart rate may be pro-

grammed for two or more consecutive periods.)

Program 2 is sixty minutes long (you may choose

to use only part of the program). The same target

heart rate is programmed for the entire program.

When only three seconds remain in the first period

of the program, a series of tones will sound and

the time will flash in the display.

During the program, the console will regularly

compare your heart rate to the target heart rate. If

your heart rate is too far below or above the target

heart rate, the resistance of the pedals will auto-

matically increase or decrease to being your heart

rate closer to the target heart rate. Note: If the

resistance level is too high or too low, you can

change it by pressing the Resistance buttons.

However, when the console compares your heart

rate to the target heart rate, the resistance may

automatically change.

As you pedal, the

pace guide will

prompt you to

increase or

decrease your ped-

aling pace. When

one of the indica-

tors on the left side

of the pace guide

lights, increase

your pace; when one of the indicators on the right

side lights, decrease your pace. When the center

indicator lights, maintain your current pace.

Important: The target heart rate is intended

only to provide a goal. Make sure to pedal at a

pace that is comfortable for you.

The program will continue until no time remains in

the display. If you stop pedaling for several sec-

onds, the program will pause and the time will

flash in the display. To restart the program, simply

resume pedaling.

Follow your progress with the display.

See step 4 on page 11.

Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console

will automatically turn off.

See step 7 on page 12.

HOW TO CONNECT YOUR HOME STEREO HOW TO CONNECT YOUR COMPUTER

Note: If your stereo has an unused LiNE OUT jack,

see instruction A below. If the LiNE OUT jack is

being used, see instruction B.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LINE OUT jack on your stereo.

Note: if your computer has a 1/8" LiNE OUT jack,

see instruction A. If your computer has only a

PHONES jack, see instruction B.

A. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LINE OUT jack on your computer.

Audio

Cable

........... _1_ _

LINEOUT_)

B. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack beneath

the console. Plug the other end of the cable into an

RCA Y-adapter (available at electronics stores).

Next, remove the wire that is currently plugged into

the LINE OUT jack on your stereo and plug the wire

into the unused side of the Y-adapter. Plug the Y-

adapter into the LINE OUT jack on your stereo.

-- VCR

__ °Amp

RCA

Audio Y-adapter

Cable

....... _ t=,<u_lC_......

Wire removed from ------,_

LINE OUT jack

i Audio

Cable _

======:=_ _

B. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack

on your computer. Plug your headphones or speak-

ers into the other side of the Y-adapter.

a i

:'__% °c

', _ Audio = ,,

" _ ' I ---- 1/8

Headphones/Speakers

HOW TO CONNECT YOUR VCR

Note: if your VCR has an unused AUDIO OUT jack,

see instruction A below, if the AUDIO OUT jack is

being used, see instruction B. if you have a TV

with a built-in VCR, see instruction B. if your VCR

is connected to your home stereo, see HOW TO

CONNECT YOUR HOME STEREO on page 16.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the AUDIO OUT jack on your VCR.

:; Audio

! _"_ Cable

...... _<, J

B. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into an RCA Y-adapter (available at electron-

ics stores). Next, remove the wire that is currently

plugged into the AUDIO OUT jack on your VCR

and plug the wire into the unused side of the Y-

adapter. Plug the Y-adapter into the AUDIO OUT

jack on your VCR.

.......i '

RCA

Y-adapter

Wire removed from-----_

AUDIO OUT jack

ii!HOWTOUSEANIFIT.COMCDANDVIDEO!!ii i

iPROGRAM

To use iFIT.com CDs or videocassettes, the elliptical

exerciser must be connected to your portable CD play-

er, portable stereo, home stereo, computer with CD

player, or VCR. See HOW TO CONNECT YOUR CD

PLAYER, VCR, OR COMPUTER on pages 15 to 17.

To purchase iFIT.com CDs and videocassettes, call

toll-free 1-888-533-1333.

Follow the steps below to use an iFIT.com CD or

video program.

Turn on the console.

See step 1 on page 11.

Select the iFIT.com mode.

To select the

iFIT.com mode,

press the Program

button repeatedly

until the iFIT.com

indicator lights.

insert the iFIT.com CD or videocassette.

If you are using an iFIT.com CD, insert the CD into

your CD player. If you are using an iFIT.com

videocassette, insert the videocassette into your

VCR.

Press the play button on your CD player or

VCR.

A moment after the play button is pressed, your

personal trainer will begin guiding you through

your workout. Simply follow your personal trainer's

instructions.

The program will function in almost the same way

as a preset program (see steps 3 and 4 on page

13). However, an electronic "chirping" sound will

alert you when the resistance of the pedals and/or

the pace guide is about to change.

Note: if the resistance of the pedals and/or the

pace guide does not change when a "chirp" is

heard:

• Make sure that the iFIT.com indicator is lit.

•Adjust the volume of your CD player or VCR.

if the volume is too high or too low, the con-

sole may not detect the program signals.

• Make sure that the audio cable is properly

connected and that it is fully plugged in.

Monitor your progress with the display.

See step 4 on page 11.

Measure your heart rate if desired.

See step 5 on page 12.

Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console

will automatically turn off.

See step 7 on page 12.

HOWTO USE PROGRAMS DIRECTLY FROM

OUR WEB SITE

Our Web site at www.iFIT.com allows you to play

iFIT.com programs directly from the internet. To use

programs from our Web site, the elliptical exerciser

must be connected to your home computer. See HOW

TO CONNECT YOUR COMPUTER on page 16. In

addition, you must have an internet connection and an

internet service provider. A list of specific system

requirements is found on our Web site.

Follow the steps at the right to use a program from our

Web site.

Turn on the console.

See step 1 on page 11.

Select the iFIT.com mode.

See step 2 on page 17.

Go to your computer and start an internet

connection.

Start your Web browser, if necessary, and go

to our Web site at www.iFIT.com.

Follow the desired links on our Web site to

select a program.

Read and follow the on-line instructions for using

a program.

Follow the on-line instructions to start the

program.

When you start the program, an on-screen count-

down will begin.

Return to the elliptical exerciser and begin

pedaling.

When the on-screen countdown ends, the pro-

gram will begin. The program will function in

almost the same way as a preset program (see

steps 3 and 4 on page 13). However, an electronic

"chirping" sound will alert you when the resistance

of the pedals and/or the pace guide is about to

change.

Monitor your progress with the display.

See step 4 on page 11.

Measure your heart rate if desired.

See step 5 on page 12.

Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console

will automatically turn off.

See step 7 on page 12.

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the elliptical exerciser

regularly. Replace any worn parts immediately.

To clean the elliptical exerciser, use a damp cloth and

a small amount of mild soap. Important: To avoid

damage to the console, keep liquids away from

the console and keep the console out of direct

sunlight.

BATTERY REPLACEMENT

If the console displays become dim, the batteries

should be replaced; most console problems are the

result of low batteries. See assembly step 4 on page

6 for replacement instructions.

HOW TO LEVEL THE ELLIPTICAL EXERCISER

After the elliptical --_

exerciser has

been moved to

the location

where it will be

used, make sure

that the ends of

both stabilizers

are touching the Leveling Foot

floor. If the ellipti-

cal exerciser

rocks slightly during use, turn one or both of the level-

ing feet under the front stabilizer until the rocking

motion is eliminated.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

• Avoid moving your hands while using the handgrip

pulse sensor. Excessive movement may interfere

with heart rate readings.

• Do not hold the metal contacts too tightly; doing so

may interfere with heart rate readings.

• For the most accurate heart rate reading, hold the

metal contacts for about 30 seconds.

For optimal performance of the handgrip pulse sen-

sor, keep the metal contacts clean. The contacts

can be cleaned with a soft cloth--never use alcohol,

abrasives, or chemicals.

CONDiTiONiNG GUiDELiNES

,&WARNING:

Before beginning this or any exercise pro-

gram, consult your physician. This is espe-

cially important for persons over the age of 35

or persons with pre-existing health problems.

The pulse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings, The pulse sensor is

intended only as an exercise aid in determin-

ing heart rate trends in general.

The following guidelines will help you to plan your

exercise program. Remember that proper nutrition

and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat

burning, and cardiovascular (aerobic) exercise.

165 155 145 140 I30 125 115 _

145 I38 i30 I25 118 110 103 <_

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your "training zone."

The lower two numbers are recommended heart rates

for fat burning; the highest number is the recommend-

ed heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for ener-

gy. Only after the first few minutes of exercise does

your body begin to use stored fat calories for energy.

If your goal is to burn fat, adjust the intensity of your

exercise until your heart rate is near the lowest num-

ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your

exercise until your heart rate is near the middle num-

ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be "aerobic." Aerobic exer-

cise is activity that requires large amounts of oxygen

for prolonged periods of time. This increases the

demand on the heart to pump blood to the muscles,

and on the lungs to oxygenate the blood. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise, A proper warm-up increases your

body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. Note: During the first few weeks of your exer-

cise program, do not keep your heart rate in your

training zone for longer than 20 minutes.

A cool-down, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest

between workouts. After a few months of regular exer-

cise, you may complete up to five workouts each week

if desired. The key to success is to make exercise a

regular and enjoyable part of your everyday life.

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Pro-Form XP 110 User manual

Brand: Pro-Form

Model: XP 110

Category: Fitness, gymnastics & weight training

Type: User manual

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